After focusing on shoulders for the past few months we have returned to the lower body focusing on inner and outer spiral to stabilize the back in the back bends.
Tuesday:
Theme: baby grasping from birth our jobs is to learn to soften and open.
Antidote: we grasp in the low back muscles which causes ether a flat back or a hyper lordotic curves back. Both cause back pain
Poe: inner spiral and outer spiral to do backbends without pain
Supta knees bent inner/outer spiral supta tadasana
Table- Dd
Tadasana half moon side stretch
Dd
Lunge - vinyasa big cobra
Lunge - vinyasa Big cobra
On belly pec stretch
Big cobra
Active pigeon
Mod. Parsvak
Warrior 2 clasp- falling warrior
L.l forearms down block
Half moon - standing splits
trikonasana
Handstand
Handstand partner midline
Pigeon quad block
Anjaneyasana
W1
W1
Dancer
Dancer
Cow face
Supta pada thigh bones
Hands in knees ground femurs
Thursday:
"You must do the things you think you can not do" Eleanor Roosevelt do something that scares you. One physical attribute linked with fear is thigh bones forward. We will root the thigh bones back while creating space in the si joints and strength to hold that space, with inner and outer spiral.
High runners lunge twist
Lunge
Low lunge quad
Anjaneyasana
Anjaneyasana reach arms like handstand prep
Hero blanket
Uttanasana blanket
Virasana
Camel
Camel handstand prep
Handstand backbend wall
Danurasana blanket under belly
Bridge
Urdhva danurasana
Drop back to wall partner blanket
Pigeon root femurs
Janusirasana
Supta baddha konasana 2 blankets
Saturday: open the front body without shortening the back body. Collapsing / hyper lordotic in lumbar and cervical shortens back body inner and outer spiral lengthen it while bringin the apex of the backbend curve in the kyphotic back.
Poe: inner and outer spiral
We all face difficult times that make us want to shelter our hearts.
When people we love hurt us, it is a natural reaction to want to shield ourselves, and put protection around our hearts, to keep pain from entering.
A shut down heart makes it impossible to open up and allow in happiness, great opportunities, and good people. However, when you open your heart, you have room for growth, forgiveness, and change.
We can't selectively open our heart only letting in the good and keeping out the bad. We either open our heart for all of it or for none of it.
"In a full heart there is room for everything, and in an empty heart there is room for nothing."
-Antonio Porchia
Lunge
Lunge
Anjaneyasana
Low lunge quad
Pigeon quad - Active pigeon reach arms backbend prep
Ustrasana
Ustrasana backbend prep
Handstand L
Handstand back bend
Forearm L
Forearm backbend
Urdhva danurasana
Drop back prep to wall feet on block or roll
Partner drop back blanket block
Dd
Funky parsvotonasana
Double pigeon
Janusirsasana
Hands on knees ground femur bones twist
Egg
Fundamental Saturday
Theme:Anusara yogis often speak of the “back body” as the dwelling place of grace; the unseen, underfed, and underappreciated side of the body. When we talk about moving from the front body, we are talking about actions that originate in the ego, that are goal-driven and purposeful. Moving from the back body is generally slower. It requires that you pause and listen first, then do.
Supta knees bent
Supta tadasana
Cobra
Dd- vinyasa
Tadasana - half moon
Sun a3x
Tree
Hero blanket
Uttanasana blanket
Active pigeon
Mod. PArsvak
Mod. Parsvak
Supta tree
Tree
Tree hold hands back bend
Trikonasana
Double pigeon
Supta baddha konasana 2 blankets
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